In this article you will learn
- How to get the most amazing body this summer
- How to eat to get shredded
- How to train to get shredded
- How to do cardio to get shredded
- The best supplements for shedding off bodyweight
And alot more in this easy step by step guide!
Why Should You Care about Being Shredded?
With summer here getting shredded while making your life time ten times better. Who does not want to look like their favorite tik tok, movie star, or athlete? Who does not want to go to the beach and take your shirt off and have everyone admiring how amazing you look. When you get shredded you will do much better with the opposite sex, will be healthier, and overall a happier person!
So what is stopping people?
It is no secret that most people want to be shredded, but the question is what is stopping people? Most people say that this is the year that they will lose that weight but they never do. The reality is likely one of two things. Either they know what they are doing but they do not adhere to it, or they do not know what they are doing and they adhere to a bad plan.
Either way in this article we will be discussing a straightforward and easy way to get shredded that even the laziest people will adhere to.
Build a Diet!
Diet tends to be a scary word that makes alot of people think of boring horrible meals that are bland and leave them feeling empty. This is not true at all!
The reality is that dieting is very easy if you understand one concept. Calories in vs calories out. If you can do this then you are set. It's simple, burn more calories than you consume.
So how do you build a great diet? First find out your Basal Metabolic Rate. This is how many calories you burn just living there are tons of great calculators online to give you a good estimate. Then take that number and subtract around 300 calories. Now you have how many calories you need to eat in a day. In the next section we will discuss how to establish your macros.
Finding your Appropriate Macros
For most people your diet should break down to around 45 percent proteins, 30 percent carbs, and 25 percent fats. Of course these can be adjusted to be raised or lower by around 5-10 percent.
The other important piece is not to get stuck. If your macros or the amount of calories you are eating is not allowing you to lose weight then do not be afraid to change something! Every week you should look at your plan and adjust where it is needed.
If you are feeling mentally tired then raise your fats! Or if you are feeling too flat in the gym then raise your carbs. By being able to assess the issues and troubleshoot you can better adjust your macros to optimize your life.
Where should your Macros come from?
Now of course while it is important to hit your macros it is equally important as to where those macros come from.
To me it is important to pick foods you like, and recipes you like and enjoy, and go with those foods. The best foods you can eat in my opinion are whole organic foods that come from the earth.
It is also important though that you pick foods you like and that work for your schedule because if you do not like the foods you will be less likely to stick to your plan.
When to Eat Which Macro
When in the morning I recommend keeping your blood glucose levels lower and eating high protein and high fats. The fats will help to boost your ketone levels and place you into ketosis, ketosis being where your body burns fat for energy instead of glucose.
Then before your workout and after your workout I recommend getting the majority of your carbs for your day, as that way those carbs can be used properly for fuel and nutrition for muscle building and not turn into fat.
Training for Fat Loss
Many times when people go into periods of fat loss they change their training regiments. They will train less hard in the gym.
But if you want to keep your hard earned muscle it is important that you keep workouts intense and heavy. Do not get stuck in the mindset of trying to make your workouts easier because you feel hungry. It is essential you keep the same intensity you do when you are bulking for when you are in a cut.
Mentally a lot of people hurt their training because they do not train as hard when they are cutting. They cut themselves short due to their mind, when in reality they physically can perform the same.
Cardio During a Cut
During a cut cardio is essential also in the sense that it will help you to create a caloric deficit. One of the best tools you can use for this is fasted cardio. Fasted cardio is just as it sounds doing cardio on an empty stomach. I recommend doing this cardio for around 30-45 minutes in the morning.
When you do this cardio and add in the amazing fat burning stack I will discuss at the end you truly will have supercharged fat burning.
I also think it is very important that you do small walks throughout the day and stay as active as possible. Take the stairs instead of the elevator, ride your bike somewhere, move as much as possible. When you do these things it helps you to burn more calories and further put yourself into a caloric deficit.
By choosing cardio exercises that you like you can also make yourself more likely to adhere to a cardio plan. Whether it is swimming, running, hiking, choose cardio that you enjoy and you will be successful with your goals.
Heart Rate During Cardio
The American Heart Association (AHA) recommends a target heart rate range of 50% to 85% of your maximum heart rate (MHR) during cardio exercises. To estimate your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your estimated MHR would be 190 beats per minute (bpm).
To calculate your target heart rate range, multiply your MHR by 0.5 and 0.85. Using the previous example:
Lower end of the range: 190 bpm × 0.5 = 95 bpm
Upper end of the range: 190 bpm × 0.85 = 162 bpm
Sleep and Fat Loss
Sleep plays a crucial role in various aspects of our overall health, including metabolism and weight management. While sleep itself does not directly burn fat, it influences several physiological processes that can affect fat loss. Here are some ways in which sleep can contribute to burning fat:
Hormone regulation: Sleep helps regulate hormone levels, including those involved in appetite and metabolism. Inadequate sleep can disrupt the balance of hormones like ghrelin (which stimulates appetite) and leptin (which signals fullness), leading to increased hunger and cravings. This can potentially lead to overeating and weight gain.
Metabolic function: Sufficient sleep is important for optimal metabolic function. Sleep deprivation has been associated with decreased insulin sensitivity, which can impair the body's ability to regulate blood sugar levels effectively. Insulin resistance can lead to weight gain and an increased risk of developing conditions like type 2 diabetes.
Energy expenditure: While you are asleep, your body continues to burn calories to support essential functions like breathing, circulation, and tissue repair. The amount of energy expended during sleep is influenced by factors such as body composition, muscle mass, and overall metabolic rate. A well-rested body may have a more efficient metabolism, potentially aiding in the overall energy expenditure and fat burning.
Recovery and muscle preservation: Adequate sleep is vital for muscle recovery and repair, especially if you engage in regular exercise or strength training. During sleep, the body releases growth hormone, which is essential for tissue repair, muscle growth, and fat metabolism. Sufficient sleep can help preserve muscle mass, which is important for maintaining a healthy metabolic rate and promoting fat burning.
The best Supplement Stack for Fat Loss
First let me be clear. In order to properly lose fat you need to have proper diet, sleep, and training. These all must be dialed in. BUT if you have all of these locked in and want to take your fat loss to the next level we at Enhanced have developed an amazing fat loss stack for you to take with your fastest cardio! If this is outside of your budget range you can always just grab one product.
Code Red Fat Burner- 4 Caps
All Day Shred- 1 Scoop
Alpha Yohimbine- 1 Cap
By stacking these together your fat loss will reach new insane heights and leave you more shredded than you have ever been before. If you are looking for these supplements you can find them right here!
While fat loss is very easy, it is also equally as easy to mess it up. When you follow these simple steps you can not mess up your fat loss and you will lose fat!
- Create and follow a diet that works well for you
- Train Hard
- Do fasted cardio
- Sleep properly
- Take the Enhanced labs fat burning stack!
It is also important that when you do these you are doing things you like also. Stop doing forms of cardio or eating foods you hate simply because your favorite influencer tells you too, and start doing what you enjoy!